7 Gentle Tips to Help Your Newborn Sleep Better Using a White Noise Machine

Newborn sleep is perhaps one of the hardest hurdles of the early days of parenthood. Walking the hallway at 3 a.m., cradling a wide-eyed baby who just won’t settle—even after a full tummy and a clean nappy—is totally normal and natural, but that doesn’t make it feel easy. You’re exhausted, confused, and learning everything as you go.

There’s no magic solution or quick fix, but there are gentler ways to help your baby rest easier. One of the most useful tools for many parents and families is a white noise machine. When used correctly, the gentle sound it produces can help calm your newborn and encourage them to rest longer.

Why Does White Noise Help Newborns Sleep?
It Sounds Like the Womb - Babies have been spending a great deal of time in your womb. What they’re not used to is the sudden stillness of the outside world. The womb, meanwhile, is filled with a warm, cocoon-like world of sound and noise.

The noise comes from the rhythmic pounding of the heart and the swooshing of blood pumping through vessels, the soft gurgling of digestion, and the muffled outside voices and activity all around the baby. All of this is drowned out as soon as your baby is born.

A white noise machine imitates the womb’s constant environment. Playing a continuous noise—rain, ocean, soft static—can mimic that internal white noise, allowing your baby to feel safe, comfortable, and secure as they settle to sleep.

It Blocks Startling Noises
Babies have an impressive startle reflex, and newborns spend most of their time in light sleep. Any small disruption—outside dogs barking, doors slamming, the family walking by—can jolt them awake and startle them out of a restful sleep. A constant layer of white noise can help mask or “blanket” these sudden disturbances, helping your baby sleep soundly.

7 Gentle Tips for Helping Your Newborn Sleep with White Noise
White noise is an extremely simple technique, but using it the right way can enhance the benefits it provides your baby. Here are some tips to try:

1. Choose a Baby-Friendly White Noise Machine
Not all white noise machines are the same, and some can be a little more baby- or family-friendly than others. Look for these key features when choosing:

• Continuous (non-looping) sound
• Varied, gentle sounds (ocean, wind, heartbeat, etc.)
• Adjustable volume
• Simple controls without flashing lights or other distractions
• Some families choose white noise from apps or playlists. This is fine, too, as long as there are no pop-up ads, sudden sounds, or other interruptions. The key is predictable, non-startling sounds that are soothing and calming.

2. Use White Noise for Every Nap and Bedtime

If you use white noise every time your baby goes down for sleep, they’ll start to associate that sound with sleeping and resting. Over time, the sound of white noise can become a cue that helps your baby sleep better.

Tip: Turn on the white noise at the beginning of your bedtime routine, not just at the moment your baby is put in their crib.

3. Keep Volume at a Safe Level
Newborns are extra sensitive to sound, and their hearing can be damaged easily. Keep white noise at a low to moderate volume (50–60 decibels, about as loud as a shower or soft conversation).

Tip: If you can easily talk over the white noise without raising your voice, it’s likely a safe level for your baby.

4. Keep the Machine at a Safe Distance
Place the machine away from your baby’s crib or bassinet. The ideal distance is at least 2 meters (about 7 feet) away. Avoid putting a speaker or machine directly in your baby’s crib, inside their bassinet, or next to their head.

5. Combine with a Gentle Bedtime Routine
White noise works best in a comprehensive bedtime routine. Here are some elements you can include in your own:

• Dimming lights
• Warm bath for baby
• Massage
• Quiet rocking or feeding
• Soft lullaby

This helps the baby’s brain and body recognize that sleep is coming. A simple routine primes them for rest and relaxation, and white noise is one part of that process.

6. Don’t Feel Obligated to Use White Noise All Night
It’s up to you and your baby whether white noise works best to fall asleep, to stay asleep, or both. Some parents find white noise is only necessary in the beginning. Others keep it going all night. Some use it to help their baby self-soothe if they wake up.

Experiment to see what your baby responds to best. White noise machines usually have a timer function or slow fade out that can work well to wean your baby off white noise if desired.

7. Keep the Machine Clean and Functional
White noise machines, like any device, can gather dust and dirt over time. Dry or damp skin oils, dirt, etc. can clog the outlets or vents. This can affect the sound it makes and cause problems for your baby.

Regularly wipe the machine and ensure the power or battery is working correctly. This will make it more useful as a sleep tool.

More Ways to Help Newborn Sleep (White Noise Is Just the Start)
While white noise can help with newborn sleep, it’s not the only thing you can do. Here are some more ideas and strategies to use alongside your new white noise machine:

Help Establish a Gentle Sleep Rhythm
Remember that newborns don’t really sleep on a schedule or follow specific bedtimes, but you can gently influence and help set their sleep rhythm:

• Offering daytime naps at relatively consistent times
• Creating a set wind-down routine before sleep
• Responding early to baby’s signs of sleepiness (rubbing eyes, yawning, fussing)
• Doing these things, even as simple baby-rhythms, can start to shape your baby’s understanding of what’s day and night and when it’s time to sleep.
• Create a Comfortable Sleep Environment
  Comfortable sleep environment is crucial to help your baby learn to sleep. This can mean:
• Room temperature of 18–20°C (64–68°F)
• Blackout curtains to block out daylight
• Minimizing distractions, bright lights, and strong scents
• Optimizing a safe sleep environment with a firm mattress and fitted sheet, no loose blankets or toys
• A calm, comforting space is a helpful complement to white noise to soothe your baby and promote good rest.

Train Your Baby to Recognize Day from Night
In the newborn stage, your baby often doesn’t yet differentiate between day and night. It’s your job to help their body’s internal clock adjust.

Try to expose your baby to plenty of natural light and activity during the day. Keep nighttime care and sleep periods calm and low-lit. This can help teach your baby that nighttime is for quiet, sleep, and daytime is for wakefulness and alertness.

When (and How) to Wean Off White Noise
Parents often wonder if there’s a “best” time to wean their baby off white noise. Many babies continue to sleep with white noise into toddlerhood or even later, especially if they’re light sleepers or live in a noisy environment. If you do want to wean your child off white noise:

• Try lowering the volume over time
• Try shorter, timed sessions
• Pair with other bedtime cues (lullabies, books, etc.)

There’s no rush—babies and young children can easily adapt to other methods.

Final Thoughts: Help Your Baby Sleep with a Calm and Loving Mindset
There’s no “right” way to do newborn sleep. Some nights will be good, some will be challenging. What’s most important is setting up an environment of consistency and safety where your baby knows they can rely on rest and relaxation.

White noise is not magic, but it can be a gentle, effective tool in your sleep toolkit. With these tips in mind, you can help your baby to sleep in a way that calms them and settles them into sounder sleep. And if it works, that means more rest for you both.

Take a deep breath—you’re doing better than you think. Every moment of calm you can create for yourself and your baby is a success, even if sleep periods aren’t as long or as restful as you’d hoped.